70 Ways to Better Brainpower -

8/8/2019 70 Ways to Better Brainpower -

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70 Ways to Better Brainpower -(In no particular order.)

1. Breath deep. More air in means more oxygen in the blood and therefore in the brain. Breaththrough your nose and you'll notice that you use your diaphragm more, drawing air deeper intoyour lungs. Several deep breaths can also help to relax you, which is conducive to clearerthinking.

2. Meditate. A simple meditation you can do right now is just closing your eyes and payingattention to your breath. Tensing up your muscles and then relaxing them to start may help.When your mind wanders, just bring your attention back to your breath. Five or ten minutes ofthis will usually relax you, clear your mind, and leave you more ready for any mental task.

3. Sit up straight. Posture affects your thinking process. Prove it to yourself by doing math inyour head while slouching, looking at the floor and letting your mouth hang open. Then do themental math while sitting up straight, keeping your mouth closed and looking forward orslightly upwards. You'll notice that it's easier to think with the latter posture.

4. Phosphotidyl Serine (PS). This supplement has been shown in clinical studies to increaselucidity and rate of learning. It activates cell-to-cell communication, helps regulate cellgrowth, improves the functioning of the special receptors found on cells, and prepares cells

for activity. In other words, it can help your brain power. It's a lso thought to reverse memory

decline. Phosphatidylserine has no known adverse side effects.

5.Vinpocetine. This extract, derived from an alkaloid found in the Periwinkle plant, is used as acerebral vasodilator. It increases blood flow to the brain, which improves its oxygenation andthereby increases mental alertness and acuity. Research suggests it may also be the mostpowerful memory enhancer available to date.

6. Gingko Biloba. The leaves of this tree have been proven to increase blood flow to the brain. The trees are often planted in parks. My friends and I used to eat a few leaves when we wanteda brain boost. It is also inexpensive, if you buy the capsules or tea at any health food store.

7. Saint John's Wort. This is a common weed that may be growing in your yard. Although it'sbrain enhancing qualities are less documented (studies do show it's usefulness for treatinglong-term depression), many people swear by it's temporary mood-elevating effect, and ourbrains tend to function better when we are happy. It is inexpensive, but I used to just collect it

in the yard and make tea of it. (Hyperacum Perforatum, if you want to look it up by it's botanicalname.)

8. Good thinking habits. Just use a problem solving technique for several weeks and it willbecome a habit. Redesign everything you see for a while, and that will become a habit. You candevelop many good thinking habits with some effort, and then be more resourceful effortlessly

from that point on. Use the power of habit.

9. Use dead time. This is time that is otherwise wasted or just under-utilized. Driving time, timespent in waiting rooms, or even time spent raking your yard can be included in this. With a tapeplayer and a trip to a public library, you can start to use this time to listen to books-on-tape.You may spend 200 hours a year in your car. What could you learn in that time?

10. Learn a language. Learning a new language has been shown to halt the age-related declinein brain function. It also introduces your mind to new concepts and new ways of looking atthings (in English we are afraid, whereas in Spanish we have fear). It is one of the best brainexercises.

11. Rosemary. This common herb may have an effect on the brain when the scent is inhaled. Weare waiting for the research, but some people swear that just sniffing rosemary wakes up theirbrain. It seems safe, so if you have rosemary in your spice rack, give it a try.

12. Mindfulness exercises. Concentration and clear thinking are more or less automatic onceyou remove distractions. Learn to stop and watch your busy mind. As you notice things that aresubtly bothering you, deal with them. This might mean making a phone call you need to make, orputting things on a list so you can forget them for now. With practice, this becomes easier, and



your thinking becomes more powerful.

13. Write. Writing is good for your mind in a number of ways. It is a way to tell your memory whatis important, so you'll recall things more easily in the future. It is a way to clarify your thinking.It is a way to exercise your creativity and analytical ability. Diaries, idea-journals, poetry,note-taking and story-writing are all ways to use writing to boost your brain power.

14. Listen to Mozart. In a study at the University of California, researchers found that childrenwho studied piano and sang daily in chorus, were much better at solving puzzles, and whentested, scored 80% higher in spatial intelligence than the non-musical group. In another study,36 students were given three spatial reasoning tests on a standard IQ test. Just before the

first test, they listened to Mozart's sonata for Two Pianos in D Major, K. 448 for ten minutes.Before the second test, they listened to a relaxation tape. Before the third, they sat in silence.

The average scores for all 36 students: 1st test: 119. 2nd test: 111. 3rd test: 110. A nine-pointboost from Mozart!

15. Develop your intuition. Intuition can be an important part of brainpower. Einstein and othershave relied heavily on their intuitive hunches. See Chapter 25 for tips on how to develop yourintuition.

16. Avoid foods that cause subtle allergies. These can include wheat, corn, peanuts and dairyproducts. Watch yourself to see if you have a problem with any of these. They cause digestiveproblems and brain fog in some people.

17. Sleep better. As long as you get a certain amount of sleep - probably a minimum of fivehours - the quality seems to be more important than the quantity. Also, short naps in theafternoon seem to work well to recharge the brain for some people.

The Secrets of Powerful Sleep Sleep LESS and have MORE energy by optimizing your sleep patterns in order to create anabundance of energy in your life.18. Caffeine. The research shows higher test scores for students who drink coffee before majorexams. My chess game gets better. In other studies, it has been shown that too much caffeineleads to poorer quality decisions. Caffeine affects individuals differently, and has some nastylong-term side effects for some of us, but short-term - it works!

19. Avoid sugar. Any simple carbohydrates can give you "brain fog." Sometimes called the sugarblues" as well, this sluggish feeling makes it hard to think clearly. It results from the insulin

rushing into the bloodstream to counteract the sugar rush. Avoid pasta, sugars, white breadand potato chips before any important mental tasks.

20. Hypnosis audios. The power of suggestion is real, and one way to use it is with hypnosistapes, CD's or downloads. This type of brain "programing" has more evidence for it thansubliminals.

21. Speed reading. Contrary to what many believe, your comprehension of material often goesup when you learn to speed-read. You get to learn a lot more in less time, and it is definitely agood brain exercise.

22. Exercise. Long term exercise can boost brainpower, which isn't surprising. Anything thataffects physical health in a positive way probably helps the brain too. Recent research,though, shows that cognitive function is improved immediately after just ten minutes ofaerobic exercise. If you need a brain recharge, you might want to walk up and down the stairs a

few times.

23. Imaginary friends. Talking to and getting advice from characters in your mind can be a greatway to access the information in your subconscious mind. Imagine a conversation with a personwho has a lot of knowledge in the area you want advice in.

24. Develop your creativity. Creativity gives power to your thinking. Raw computation can bedone by computers now, but humans provide the creative thought that shapes our world.25. Learn more efficiently. When you decide to learn something, take notes from the start.

Leave each "learning session" with a question or two in mind, to create anticipation andcuriosity. Take short breaks, so there will be more beginnings and endings to your studies



(Things learned at the beginning or ending of a class or session are remembered better).

26. Use techniques for clear thinking. Cluttered rooms and offices can contribute to clutteredthinking. Organize a space for mental work. Sigh, stretch, and take a deep breath before youstart on a tough mental job. Plan some distraction-free time for brainstorming.

27. Brain wave entrainment. The newest brain wave entrainment products are powerful tools foraltering your brain function. Some will almost immediately relax you, while others will put yourbrain waves in a pattern that is most conducive to analytical thinking.

Free 15-minute Brainwave Entrainment Audio Calm your mind, reduce your stress and boost your creativity automatically with this free MP3.

28. Creatine. This is a compound found in meat, used by athletes to help build muscle. Now theevidence is here to show that it helps your brain as wel l. Proceedings B , a journal published bythe Royal Society reports that the research showed improvement in working memory andgeneral intelligence resulting from creatine supplementation. The dose used in the study was 5grams per day. This is about the level used to boost sports performance, and is as much asyou'd normally get in four pounds of meat, according to lead researcher Dr. Caroline Rae.

29. Talk. Talking is only good for the brain if you are actually exercising it, of course. Tryexplaining something that you don't understand very well to a friend, though, and you'll notice

that the process of explaining will help you clarify your understanding.30. Do something you enjoy. This is a way to both lower stress and rev up your brain. The key isto do something active. Watching TV doesn't count. Whether it is playing Scrabble or buildingbirdhouses, when you are actively engaged in an activity that you enjoy, you worry less aboutthings and you start to think better.

31. Adjust your beliefs. Believe you are smarter, and you'll become smarter. For this,affirmations may work, but even better is evidence. Make a note of your successes. Tellyourself, "Hey, that was really creative," when you do something creative. When you have agood idea, make a note of it. Gather the evidence for your own intelligence and you'll start toexperience more of it.

32. Brain exercises. Do math in your mind while driving. Think of a new use for everything yousee. Regular use of the brain has been shown to generate new neuronal growth, and even haltthe decline of mental function that often comes with age.

33. Learn new things. This is another way to exercise the brain. It can also be done with littletime investment if you use books-on-tapes while driving.

34. Walk. Exercise has been shown to benefit the brain, and walking is one of the best exercises for many. It is low impact, and the rhythmic nature of it seems to put you in a state that is veryconducive to clear thinking. In fact, carry a tape recorder with you to take notes, and a twentyminute walk can be a great way to solve problems.

35. Model others. Find others that are creative, intelligent, or very productive. Do what they do,and think what they think. This is a key principle of neuro-linguistic programming. Be carefulabout taking their advice, though. Successful people often don't really understand why theyare successful. Do what they do, not what they say.

36. Eat fish. Eating fish actually speeds up brain waves, and improves concentration.Researchers have also found an almost perfect correlation between intake of fish and loweredlevels of depression in the various countries of the world. The U.S. has 24 times the incidenceof depression as Japan, for example, where fish intake is much higher.

37. Avoid unnecessary arguments. When you defend a position too vigorously, especially whenit is just to "win" the argument, you invest our ego into it. This is not conducive to the easyacceptance and use of new information. In other words, you put your mind in a rut, and you digit deeper with each argument. Debate can be a valuable thing, but when the ego takes over, themind closes a little. This is not a recipe for better thinking.

38. Laugh. The release of endorphins caused by laughter lowers stress levels, which is good



for long term brain health. Laughter also tends to leave you more open to new ideas andthoughts.

39. Play. Stimulating the brain causes measurable changes in the structure of the brain. Newconnections are made and new brain cells are grown. Intellectual play, as well as any playingthat involves hand-eye coordination stimulates the brain.

40. Do puzzles. Crossword puzzles, lateral thinking puzzles, and even good riddles are a greatway to get brain exercise. You can work on them while waiting for a dentist appointment, or onthe bus, if you are short on time.

41. Sing. When you are alone in your car, try singing about something you are working on. Thistaps into and exercises your right brain. Have you ever noticed how it is easier to rhyme whenyou sing than when you just speak or write? This is because the right brain is better at pattern

recognition. By doing this brain exercise regularly you can train yourself to tap into the powerof the right brain. This will make you a more effective problem-solver. If you doubt thedistinction between the hemispheres of the brain, look at how stutterers can stop stuttering assoon as they start singing. Try it.

42. Nuts. University students in Brazil and other South American countries often eat severalBrazil nuts before an exam, believing they are good for their mental power. The evidence isstarting to confirm this. Other nuts that have minerals and amino acids that are beneficial tothe brain include almonds and walnuts.

43. Olive oil. High in mono-unsaturated fat, olive oil has been shown to improve memory. Acheaper alternative is canola oil, but this hasn't been studied much yet.

44. Vitamin supplements. In studies, children scored higher on tests when on a regimen of dailyvitamin supplements. "Experts" will tell you that if you eat a balanced diet, you don't needsupplements, which, given the culture here, is really just a sales pitch for vitamins, isn't it?Who eats a perfectly balanced diet?

45. Fiber. It isn't just what goes in, but what comes out that is important to brain function. Toxicbuild-up in the body and brain can cause "brain fog." People often report clearer thinking asone of the benefits of curing their constipation.

46. Self awareness. This may not seem important to brain power, but it is. When you knowyourself better, you can avoid the usual effects of ego and emotion in your seemingly

"rational" thinking. Or you can at least take it into account. Watch yourself, especially as youexplain things or argue.

47. Motivate yourself. Motivation is as important to mental tasks as it is to any other. Learn a few simple techniques for self motivation. You can start with those in Chapter 8 .

48. Avoid too much stress. Neuropsychiastrist Richard Restak, M.D., form the George WashingtonUniversity School of Medicine and Health Services, sums up the research thus: "Stress causesbrain damage." Long term stress has repeated been shown to hurt the brain, not to mention the

rest of the body. Learn a few stress reduction techniques if you get stressed out often.

49. Get educated. Scientists have known for a while that the less educated get alzheimer'smore frequently. Education in any area seems to make the brain stronger.

50. Avoid too much fat. In laboratory studies, animals consistently learn slower when they are

on a diet high in fat. Type of fat may make a difference, so you may want to stick to using oliveoil and other non-saturated fats. Saturated fats have been shown to actually stunt the growthof brain cells.

51. Eat less. Overeating has the immediate effect of redirecting more blood to the digestiveprocess, leaving less for the brain. Long term, it can cause arterial obstructions that reduceblood flow to the brain permanently. In at least one study, rats on a restricted-calorie diet hadmore brainpower.

52. Avoid suspect foods. There is evidence that the following foods can be bad for your brain:Artificial food colorings, artificial sweeteners, colas, corn syrup, frostings, high-sugar drinks,



hydrogenated fats, sugars, white bread, and any white-flour products.

53. Eat breakfast. When kids who didn't eat breakfast started to eat it, researchers found thattheir math scores went up a whole grade on average.

54. Avoid diabetes. The development of diabetes coincides with a dropping of IQ scores. In otherwords, if you want to maintain your brain power, follow your doctors dietary recommendations

for preventing or treating diabetes.

55. Eat foods high in antioxidants. Antioxidants protect all your cells, including brain cells.Some of the foods highest in antioxidants include: prunes, raisins, blueberries, blackberries,garlic, kale, cranberries, strawberries, spinach, and raspberries. In one test, rats had age-

related mental decline reversed by eating the equivalent of a 1/2 cup of blueberries per day.

56. Drink wine. In moderation, red wine can be good for the brain, it seems. It is rich inantioxidants, which protect brain cells. One glass per day for women and two for men is usuallyconsidered a safe and moderate amount.

57. Use alcohol in moderation. In a study at the University of Indiana School of Medicine, elderlylight drinkers (fewer than 4 drinks per week) scored higher on tests of thinking abilities thannon-drinkers. Those who drank 10 or more drinks per week scored lower. It is known thatalcohol can kill brain cells, so moderation seems to be the key.

58. Folic acid. According to one study, 200 micrograms of folic acid, the amount found in 3/4cup of cooked spinach, alleviates depression and reverses memory loss.

59. Potential brain foods. Other foods that may be good for your brain include: Avocados,bananas, lean beef, brewer's yeast. broccoli, brown rice, brussel sprouts, cantaloupe, cheese,chicken, collard greens, eggs, flaxseed oil, legumes, oatmeal, oranges, peanut butter, peas,potatoes, romaine lettuce, salmon, soybeans, spinach, tuna, turkey, wheat germ, and yogurt.

60. Vitamin E. Jean Carper, in researching her book, "Your Miracle Brain," found that many brain researchers are taking 400 I.U.s of vitamin E daily. It is an antioxidant, and reduces the cloggingof blood vessels, including those going in the brain.

61. Vitamin C. Taken in the form of orange juice in a study at the Texas Women's University,vitamin C increased the IQ scores of children.

62. Selenium. 100 micrograms of selenium has been shown to be a mood-elevator. Your brainalmost certainly functions better when you are in a better mood. Foods rich in selenium includeBrazil nuts and garlic.

63. Alpha-lipoic acid. Alpha-lipoic acid (10 to 50 milligrams daily) improves memory and protectsnerve cells.

64. Inositol. This is a safe and natural substance that is often grouped with the B-vitamins. It reduces stress and promotes clear thinking. It contributes to energy production, and so can"wake you up." Animal studies show a measurable increase in physical activity for up to fivehours after taking it.

65. Huperzine A. This is a compound extracted from the Chinese club moss. Researchers both inIsrael and the U.S. have used it to treat alzheimer's. It improves memory and learning an seemsto be very safe.

66. Ask questions. This is a great way to keep your brain in shape. Just get in the habit ofasking questions often, even if it is only in your own mind. Why are taller buildings better? whatis the purpose of curbs? Ask anything that comes to mind, and ponder the possible answers.

67. Sniff basil. This another of the herbs that may be good for your brain. No studies yet, butmany report a brain boost from smelling basil.

68. Temperature. Many people have noted that they think better at certain temperatures. Ingeneral, it seems that being slightly cool, but not uncomfortable, is most conducive to goodthinking. Try experimenting on yourself to see what temperature works best for you.



69. Use systems. From the time I was ten years old, 12 x 49 was always (12 x 50) - 12. It's easierto figure in your head this way (588, by the way). I didn't get any credit for my personalalgorithms then, but they are selling these shortcuts on late-night TV now, because they work.You can find your own easier ways to do mental math or other mental tasks, or read a goodbook on them.

70. Make a brainpower plan. It takes about twenty to thirty days of repetition to establish newhabits, many psychologists will tell you. This means that when you create your plan for betterbrainpower, be sure you plan to use that new problem solving technique, or eat those newbrain foods for at least three weeks. You can use many of the brain boosters here and getimmediate results, but it is creating new habits that will give you the most brainpower.

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70 Ways to Better Brainpower -